Four Moves You NEED For That Perfect Toosh!

The craze of carving a sexy butt has picked up a boom among the ladies these days.

Be it fitness modeling, bikini show or normal life… a nice butt is a match winner. Not only do strong glutes improve your rear view, but they also boost your athletic performance. Training your glutes can help you sprint faster, jump higher, squat stronger and they can even protect your lower back during intense exercise. Many women think that lifting a light-weight for multiple reps is the best way to define their muscles; however that’s not entirely correct.
You'll see far better results pushing your body hard and lifting as heavy weights as possible, so that must be your focus. Now, let’s have a look at some of the moves which will make your butt curvaceous.

The Full Squat: 

When it comes to exercise selection, full squats can’t be beat. Most women short themselves on this exercise and don’t go to the full range of motion, which won’t fully recruit the glute muscles. Unless you are experiencing a large amount of knee pain, there’s no reason not to push yourself lower. Try doing it without weight the first few times if you can get a feel for the movement and then start loading weight onto the bar. You’ll surely feel sore the next day but the results will be worth it. Follow this link to squat perfectly.

 

Split Squats:

Split squats are another very good exercise for improving the shape and firmness of your butt. A large amount of stress is on a single leg right near the bum region.
You can either use a barbell on your back or you can do this exercise with the help of dumb-bells. Aim to go as low as possible in the lunging position and try and take a descent length step forward because if you lengthen the step, more emphasis will be on the hamstrings than quads, which is our sole goal. Follow this link to learn a perfect split squat.

Deadlifts:

Next up on the list is deadlifts where your feet are slightly raised upon a block or board. Having this extra flexion with the foot will put slightly more tension on the hamstring muscles, upping the intensity of the exercise. As we are focusing on defining the glutes here, this is a nice tool to have in your program.
Click play to know how to perform a deadlift with a perfect form.

Hip Thrusts: 

The Hip thrusts play an important role in shaping your glutes. You won’t find many other glute-specific exercises where your glutes are in the strongest position during a peak contraction. The bent-leg position accounts for part of its success as your glutes reach maximum activation at the top of the lift. You can follow this link to learn how to do hip thrusts with a perfect form.
Now, that you know the four amazing moves to get that sexy butt, let’s talk business. So, you know that just knowing isn’t going to give you what you want. You have got to work hard. To make your work a little easier here’s a workout you can use:

Workout Schedule:

Description	Reps	Sets	Rest
Squats	12-15 reps	4	1-2 min
Split Squats	12-15 reps	4	1-2 min
Deadlifts	8-10 reps	5	2 min
Hip Thrusts	15-20 reps	4	30 sec

Take 1-2 minutes of rest between sets. Blend in with your regular regimen and perform this workout twice a week. You’ll start noticing difference soon!

So, there you have it. You have the secret to that round, curvaceous butt. All it takes is a little consistency a little patience and a dash of hard work. Now go hit the floor. GOOD LUCK!

Six Hacks To Transform Your Chest Training

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Monster Moves for Massive Pecs

A well-developed chest is the most universally admired body part that we, as a species, possess. In our unbridled desire to develop our chest, however, it's easy to over-train to the extent that growth proceeds at a snail's pace. Frustration ensues, with many giving up in despair. It doesn't have to be like that. By choosing the correct exercisesand training smarter, anyone can slap enough meat on either side of his sternum to impressively fill out a t-shirt.

The following 6 rules for developing your chest to it's fullest potential will allow you to overcome any limiting factors that have been holding you back.

Rule 1: Ditch the Mega Heavy Weights

It's time to wise up. Nobody cares how much you can bench press. You're not a competitive weight lifter. You are using weight as a tool to work your muscle, not the other way around. While it is a good idea to do sets in the outer strength range of one to five reps occasionally, you should perform most of your work with a weight that limits you to six to twelve reps. That means reps that you can do on your own. If your so-called spotter is getting a wicked lat pump by doing bent over rows to help you get the weight up while you are benching, you're fooling yourself into thinking that you're actually bench pressing. It's a sign that you need to use less resistance.

Bench pressing 225 pounds in good form, where your chest is doing all the work, is far more productive than cheating your ass off and relying on spotters to get a few pathetic reps with 315 or more. Antics like that will ensure that your chest will always suck.

Rule 2: Make Your Chest Do the Work

To build your chest you simply have to do a lot of pressing work. Unless you know how to make the chest do the work while pressing, however, your front delts and triceps will, inevitably, do all the work. As a result you will end up with enormous, round shoulders and arms, but very little thickness in your chest.

What separates genuine bodybuilders from run-of-the-mill weightlifters is their ability to feel the target muscle working during a set, that mind/muscle connection that eludes so many.

To get it right you need to set up the torso and arms correctly when pressing. Here's how:

             Pinch the shoulder blades together; rotate your shoulders back and downward.

             Arch your back slightly.

             Do your reps slowly at a cadence of two seconds up and four seconds down.

             Stretch and contract as you go up and down

To retrain your body, drop your weights right back and only build the weight back up when you have perfected your form.

Rule 3: Press With Dumbbells

The bench press is a great pec builder. The barbell version, however, is limited in its ability to maximally stimulate the musclesof your chest. That's because you can only bring the bar down to the point where it touches your t-shirt. That means that you're missing out on a vital few inches of movement. By using dumbbells, however, you are able to stretch your chest way down to the bottom of their range of motion.

When you use dumbbells you are also able to work each side of the chest individually. This ensures even development. In addition, you will be working the small stabilizer muscles in your deltoids and arms that are required to stabilize the working muscle.

Rule 4: Always Include 'Flyes' in your workout

Presses are certainly the most important exercises for building chest size, and the majority of your effort on chest day should be devoted to them. But you also need to include a flye movement. If you don't, you'll neglect another function of the pectoralis major muscle, which is horizontal adduction of the arms, as in performing a hugging motion.

Do your flyes heavy, with weights that limit you to eight to twelve reps. You can wait until your presses are done, or sandwich them between pressing exercises to give your triceps and front delts a few more minutes to recover. This way, your weak links won't fail on you before your chest is thoroughly thrashed.

Rule 5: Mix Up The Reps

The longer you have been training, the more difficult it is to coax any further growth out of your muscles, the chest included. You can mix up the exercises you do and the order in which you do them, but you should also vary the reps. Don't get caught in the rut of always doing eight to twelve reps for chest. Try other ranges; three to five, four to six or even go on the high side to 20 once in a while.

You can do different rep schemes within the same workout or plan cycles, where you use certain ranges for given lengths of time (but be sure to pay extra attention to warming when using very low weights).

Rule 6: Limit Overall Volume

Overtraining is a very real phenomenon, despite what you often hear about it being a myth. Maybe if you're a steroid user, you can train for hours on end, every day. Generally, there is no reason a drug free lifter should do no more than 12 working sets for chest in any given workout. And that's assuming that you work your chest once every seven days.

Three or four exercises for three or four work sets are more than sufficient to stimulate growth if you apply the proper intensity to all sets. Anything beyond that won't stimulate further growth, but it will start eating into your chest's ability to recover and grow.

Get Ready To Get Huge – Six Essential Moves for Slabs of Muscle

How To Gain Muscle

Getting bigger and stronger is very simple – which is not to say that it’s easy. Gaining quality muscle boils down to consistently doing more in the gym in terms of your total output and consuming more of the right calories. Making sure that you are always doing a little more than last workout and staying in a caloric surplus will give your body no choice but to build mind-blowing muscle. The following six essentials need to be firmly in place as the foundation from which you will get huge.

Step 1: Eat More

When it comes to the body, there’s no fooling mother nature. If you want to make changes you have simply got to do more. In terms of putting on weight, that means eating more. Most people don’t eat enough calories to get really big. You especially need to make sure that you are getting a plentiful supply of protein into your system, consistently throughout the day – but especially immediately after your workout. Use protein powders to supplement your regular 3 meals per day. Try not to go below 30 grams of protein per meal.

Step 2: Increase Training Volume 

 

A key when training for muscle growth is to incrementally increase the volume of your training. That means that, as the weeks and months go by, your workouts should get longer. To make this happen you should vary the volume of your sets. Lightening the weight a little and doing between 10 and 20 reps on an exercise every now and then is a great way to spark new muscle tissue growth. The more total volume of training you can achieve in a workout the better. But make sure that you improve your volume incrementally. Don’t double your training volume overnight, or you will over-train.

Step 3: Split the Body

Split system training involves dividing up your training so that you work only some of your muscles in each session, not the whole body all at one time. In the early days of bodybuilding, bodybuilders would train the whole body three items per week. They could train the entire body in one exercise session because they would usually only perform 3 or 4 sets per body part. As training evolved, it became evident that more exercise training was needed to totally shape and develop the body. This meant that it was no longer possible to totally shape and develop the body.
The simplest type of split system is just to split the body into two parts – upper body and lower body. To hit the muscles even harder, you can divide the body further, so that you take three sessions to train the entire body – an example could be training the pushing muscles (chest, shoulders, triceps) in one session, the pulling muscles (back, biceps) the next session and the legs in the third workout of the week. Each body-part gets trained just once per week.

Step 4: Increase Intensity 

 

Increasing intensity in the beginning is not that difficult. You learn to do more exercises and to do them correctly. Once your body gets used to the effort, however, it becomes more difficult to continue to escalate intensity at the same rate. Time, is one important factor to manipulating intensity.
By manipulating time you can increase intensity in three basic ways:

1. By doing the same amount of work in less time
2. By doing an increased mount of work in the same time
3. By varying the amount of rest time in between each set – try to decrease rest time between sets as you get stronger

You should also work with the fastest pace you are capable of without getting sloppy in your technique. This will help you to do the maximum amount of work in the minimum amount of time.

Step 5: Shock the Body

In order to force your body to grow you literally have to shock your body. This means catching it by surprise by changing up your workout. The human body is amazingly adaptable and can accustom itself to intense workloads. If you always put the same amount of stress on your body, it will get used to the workload and even the most intense training will give you very little result.
So how do you shock your body?

• Change your workout regime at least every 3 months – including muscle groups, no. of training days, intensity, weights and rep ranges.
• Train with more weight than usual. This means doing more reps and sets.
• Vary your workouts during your 6-12 week workout cycle: Every 2 weeks, speed up your training, cutting down your rest between sets, do unfamiliar exercises, change up the order in which you train, do reverse pyramid workouts and mix it up.
• Train super heavy one day per week, then do a light weight, high rep full body workout as an ‘active rest’ day.  

Step 6: Go Heavy Duty 

Heavy-duty training is the name applied to different approaches to training. It may involve performing a lot of extended sets by following your regular set with forced reps, negatives, drop sets and partial reps to exhaustion.
It also means going directly to the heaviest weight you can handle (also known as pyramid training), instead of pyramiding up to a maximum weight. After doing a light warm up set, jump straight o your heaviest weight. Don’t go too heavy, however – you still want to be able to achieve 8-12 reps per working set in good form.

Summary

You now have your foundation in place. Your body is primed for an anabolic surge that will pack solid mass onto your frame. To make consistent gains ensure that you have the six steps outlined above in place as the cornerstone of your mass-gaining program. You will then be able to focus in on specific body part training to fill in the detail of your new physique.

Get Ready To Get Huge – Six Essential Moves For Slabs Of Muscle

Best Protein Supplement For Muscle Gain

Our diets can sometimes be very limited and so we don’t get enough of the nutrients our bodies need each day. This is why supplements can be very useful in fulfilling the body’s needs. Especially for those of us who exercise regularly - our bodies are under more pressure and therefore they need more dietary attention to support their health. Supplements should never be used to replace a balanced diet but should be used along side it to supply the body with vitamins, minerals and enzymes it may be lacking. This post is going to list the 5 essential everyday supplements that the average full time worker should be taking. 

Multivitamin:

Multivitamins contain the essential vitamins that we don’t receive enough of in our diets. Multivitamins increase energy levels, reduce stress, improve memory and enhance the immune system. Only one is needed and should be taken with breakfast. This supplement will maintain your well being and overall health. 

Protein powder:

Protein is the building block of all muscles. For those who exercise, a protein supplement is a must. Protein powder will strengthen muscles, grow muscles, muscle repair, encourage recovery and improve one’s overall aesthetic appearance. This supplement is very versatile and can be baked into desserts or taken as a snack but most importantly it should be taken within 45 mins post workout. 

Supergreens:

If you don’t like eating your veggies then this supplement is for you. Taking a scoop of supergreens is like eating 5 bowls of green veggies. Supergreensalkalizes the body. This improves the immune systems, increases nutrient absorption, increases energy and enhances your mood. The recommended dose should be taken with breakfast. 

Fish oil:

Fish oil is an essential fatty acid, which improves different aspects of the body from brain function to hair strength to join health. Yes the tablets are as big as a bullet and hard to swallow but you can also get liquid form. You can either take conventional fish oil, which requires around 6 tablets a day or you can take krill oil, which is condensed, so you only need 2 tablets a day. Take with breakfast. 

Vitamin C:

Vitamin C helps prevent pretty much everything. It is truly a wonder supplement, it prevents many illnesses, possible diseases and increases your energy levels. The average person usually gets sick around 5 times a year. By simply taking Vitamin C daily you can reduce this number significantly. Do not take more than 500mg a day unless you feel you are getting sick. 

Combined with a well balanced diet taking these supplements can greatly help your overall health in the present and in the future.

Beginners Exercise Program: While Working Full-Time

A SPECIALLY DESIGNED FITNESS PROGRAM THAT FITS IN WITH YOUR ‘WORK’ LIFE.

                             

So you work full time but you also want to get in shape. Both take time and effort. As a personal trainer, I see so many people struggling to find the right balance. To help you out, I’ve put together an exercise plan that I use for my clients that is efficient for those who need to make the most of their time. You will notice that the plan only runs over three days. That’s because three hours of exercise per week is the minimum required time to stay in shape. Once you start finding more time, try to increase the number of days you workout.

Exercise Workout Plan

Day 1: Upper Body Strength
Morning: 20 minute jog
Night: Upper Body Strength

Day 2: Lower Body Strength

Morning: 30 minute walk
Night: Lower Body Strength

Day 3: Total Body HIIT

Morning: 20 minute jog
Night: Total Body HIIT

Exercise Note: Do each exercise one after the other three times. Have only a 25 second break between exercises. Try to keep your heart rate high throughout.

Stretching

Stretching is important for muscle recovery and injury prevention. Before a workout you should perform dynamic stretching for 5 minutes, which includes rotating the arms, legs, ankles and hips. After your workout you should spend 10 minutes performing static stretching like forward bend, tricep stretch and chest stretch.
The Right Program Makes Your Workout Easier

Finding the time to exercise and workout while working full time can certainly be a challenge. But having a solid program to follow will really take the sting out of the pre-game process and save you time on deciding what you want to work. Once you get comfortable with this routine, you might want to add an extra day of weights or try fitting in a team sport.

For full exercise sets and reps click here

Fitness Fashion Guide: Men’s Gym-Wear

GET THE RIGHT OUTFIT TO TAKE ON YOUR NEXT GYM WORKOUT

To help you out we’ve separated gym fashion into tops (shirts & singlets), bottoms (shorts, pants, compression pants), shoes and specialty items & accessories that make you look like a gym pro. To make life even easier, we’ve included links to some of the most awesome online shops so you can get started right away! 

Gym Fashion For men: TOP’s (shirts and Singlets)

When you are working out in a gym, you have a range of options – t-shirt or singlet. The modern trends are compression gear and climacool fabrics that breath easily and keep you fresh while you workout. Stay away from grey or lighter colors as sweat will show easily. Try going for white, fluros (brigh yellow or green) or dark colors.

Brands we like:
We really love Reebok lately with their new cross fit focus, awesome color combinations, and stretchy shirt materials. Under Armour are another up and coming brand taking the compression wear world by storm. Nike and Adidas are also good choices for shirts and singlets.

Where to buy: 
You can grab great men’s sports tops from Souq.com.

What I should pay: 
Pick up a decent sports top for about AED 100. Souq.com have some great men’s sportswear specials over summer so be quick!

BOTTOM’s (shorts, pants, tights, compression pants)

In the gym, there are a couple of options for men. If you like a loose, breathable feeling, basic basketball shorts will do the job and there’s a variety of colors that you can choose from. Compression Pants are a more modern trend that has come about from the cross-fit scene. Compression pants are like tights and are designed to maximize your range of motion while also keeping your muscles warm and blood circulation to a maximum. You can wear them in combination with basketball pants, short running shorts or just on their own. You can find a number of shorts that will look great at Namshi. You can also visit Sun and Sand Sport in Dubai Mall for a great selection of all types of gym pants.

Brands we like:
We really like the GUESS lounge shorts. These lounge shorts are made from a poly-cotton blend French terry fabric. We love the fact that the button down fly is concealed. For Compression Pants you can’t go past Reebok and Under Armour – both brands have awesome design and you will feel thedifference.

Where to buy: 
You are able to pick up the Guess shorts, Reebok and Under Armour atNamshi.

What I should pay: 
You should be able to pick a pair of shorts that you like for anywhere from 200- 500 AED. This will depend on the style that you are going for as well as the material that you want.

SHOE’s (Tennis, Sneaker, High Top)

As long as you are not outside or running around, your basic sneakers will work allowing you to use the treadmill or lift weights. You want to find a good pair of shoes that will be able to support your ankles as you work out. You will also want to look at some of the awesome color combinations that are out there.

Brands we like:
This is why we recommend the Converse Chuck Taylor classic colors hi top canvas sneakers. You are able to get them in a number of different colors and they are able to support your ankles as you are working out or lifting weights. We also recommend the crossfit selection by Reebok. Nike have some cool flyknit style shoes, but they are not so functional once you step out of the gym.

Where to buy: 
Not only are you able to find the Converse Chuck Taylor classic hi top shoes but a number of different types of shoes at Souq.

What I should pay: 
Depending on the style that you are looking for as well as the fashion statement that you want you will generally pay anywhere from 150- 900 AED for a good pair of shoes.

SPECIAL (shower shoes)

You might want to make sure that you bring in a pair of shower shoes for when you are done working out. Look for a great pair of shower shoes that have a decent tread to help prevent slipping.

Brands we like:
We found Nike Jordan super fly team slide not only have a great look but you can pick them up for a reasonable price. With these shower shoes you will notice holes throughout the shoes to help the water to move through the shoes.

Where to buy: 
You should be able to pick up a great looking pair of shower shoes at Namshi

What I should pay: 
There are a number of different types of shower shoes that are out there for you to change from. Depending on exactly what you are looking will determine the price that you will pay. Generally you are looking at prices ranging from 150-300 AED.

SPECIAL (ear buds)

To really get into the flow of your workout consider picking up a pair of ear buds so that you are able to listen to your favorite music and jam while you are working out.

Brands we like:
For a pair of reliable ear buds that will stay in while you are working out we recommend the JBL earphone tempo J01A. These ear buds will allow you to listen to music or answer your phone while you work out.

Where to buy: 
You can find these ear buds and another many more at LULU. They have a variety of different types of ear buds for you to select from.

What I should pay: 
Depending on the features that you are looking for in the ear buds will determine their price. You will want to make sure that you take the time and really look for ear buds that will be able to stay in while you are moving around. You should be able to pick up a pair for about 100-500 AED.

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